Honey Mustard Chicken Meal Prep Bowl

Honey Mustard Chicken Meal Prep Bowl is a delightful dish that combines juicy chicken with a tangy honey mustard sauce, served over fresh veggies and fluffy rice. This meal prep bowl is perfect for busy weekdays, offering a balance of protein, vegetables, and carbohydrates in one convenient serving. It’s not only flavorful but also simple to prepare, making it suitable for various occasions from meal prep Sundays to quick family dinners.

Why You’ll Love This Recipe

• Quick and Easy: Prep time is just 15 minutes, making this recipe perfect for busy weeknights.
• Flavorful Sauce: The honey mustard sauce adds a deliciously tangy and sweet flavor that elevates the chicken.
• Nutritious Veggies: Packed with colorful vegetables like bell peppers and spinach, this bowl is as healthy as it is tasty.
• Versatile Ingredients: You can easily swap out the veggies or grains to suit your taste or dietary needs.
• Meal Prep Friendly: Ideal for making ahead; it keeps well in the fridge for up to four days.

Tools and Preparation

To create your Honey Mustard Chicken Meal Prep Bowl efficiently, having the right tools on hand is essential. These tools will help streamline your cooking process and ensure great results.

Essential Tools and Equipment

• Skillet
• Oven-safe baking dish
• Rice cooker or pot
• Mixing bowl

Importance of Each Tool

• Skillet: Perfect for sautéing chicken to achieve a golden-brown crust while locking in moisture.
• Oven-safe baking dish: Ideal for roasting vegetables evenly and allowing them to caramelize beautifully.
• Rice cooker or pot: Ensures perfectly cooked rice every time, providing a fluffy base for your meal prep bowl.

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Ingredients

Prep time: 15 min
Cooking time: 20 min
Servings: 3
Calories per serving: ~540 kcal

For the Chicken

• 450 g chicken breast, cut into bite-sized pieces
• 1 tbsp olive oil
• Salt & pepper

For the Honey Mustard Sauce

• 2 tbsp whole grain mustard
• 2 tbsp honey
• 1 tbsp soy sauce
• 1 tbsp lemon juice

For the Veggies

• 1 red bell pepper, sliced
• 1 cup baby spinach leaves
• 1 cup cherry tomatoes
• 1 tsp olive oil
• Pinch of salt & pepper

For the Rice

• 1 cup white rice
• 2 cups water
• Pinch of salt

How to Make Honey Mustard Chicken Meal Prep Bowl

Step 1: Cook the Rice

Cook rice in salted water until fluffy. This creates a perfect base for your bowl.

Step 2: Roast the Tomatoes

Toss cherry tomatoes with olive oil, salt, and pepper. Roast in the oven at 200C (400F) for 10-12 minutes until soft and slightly caramelized.

Step 3: Prepare the Chicken

Heat olive oil in a skillet over medium heat. Season chicken with salt and pepper. Cook until golden brown on all sides.

Step 4: Make the Honey Mustard Sauce

Stir in honey, whole grain mustard, soy sauce, and lemon juice into the skillet. Cook until the sauce thickens and coats the chicken evenly.

Step 5: Add Bell Peppers

Add sliced bell pepper to the skillet. Cook for an additional 2 minutes until softened but still crisp.

Step 6: Assemble Your Bowl

Serve chicken and bell peppers over fresh baby spinach. Add roasted cherry tomatoes on top, alongside a generous scoop of rice.

Notes

Use brown rice or quinoa for a fiber-rich option. Feel free to add zucchini or green beans for extra veggies. This meal prep bowl is perfect for storage; it lasts up to four days in the fridge while maintaining its flavor!

How to Serve Honey Mustard Chicken Meal Prep Bowl

Serving your Honey Mustard Chicken Meal Prep Bowl can elevate the dining experience. Here are some creative ways to enjoy this delicious and nutritious dish.

On a Bed of Greens

• Spinach or Kale: Start with fresh spinach or kale as a base for added nutrients.
• Arugula: For a peppery twist, use arugula to complement the sweet honey mustard flavor.

With Extra Toppings

• Avocado Slices: Add creamy avocado for healthy fats and a smooth texture.
• Chopped Nuts: Sprinkle with almonds or walnuts for a satisfying crunch.

As a Wrap

• Whole Wheat Tortillas: Use whole wheat tortillas to create a wrap filled with chicken, veggies, and sauce.
• Lettuce Wraps: For a low-carb option, wrap the filling in large lettuce leaves.

How to Perfect Honey Mustard Chicken Meal Prep Bowl

Perfecting your Honey Mustard Chicken Meal Prep Bowl will ensure every meal is delightful. Here are some tips to enhance your dish.

• Bold Seasoning: Season the chicken well before cooking to bring out its flavor.
• Fresh Ingredients: Use fresh veggies and herbs for the best taste and texture.
• Proper Cooking Time: Cook the chicken until golden brown for optimal flavor; avoid overcooking.
• Sauce Consistency: Let the sauce thicken adequately; it should coat the chicken nicely without being too runny.

Best Side Dishes for Honey Mustard Chicken Meal Prep Bowl

Pairing side dishes with your Honey Mustard Chicken Meal Prep Bowl can enhance the overall meal. Here are some excellent options to consider.

1. Quinoa Salad: A light quinoa salad with cucumbers and lemon dressing complements the bowl perfectly.
2. Steamed Broccoli: Tender steamed broccoli adds color and nutrition without overpowering flavors.
3. Roasted Sweet Potatoes: Sweet potatoes bring natural sweetness, balancing the honey mustard sauce beautifully.
4. Garlic Breadsticks: Soft garlic breadsticks provide a comforting side that pairs well with any meal prep bowl.
5. Grilled Asparagus: Grilled asparagus offers a smoky flavor that enhances the dish’s taste profile.
6. Couscous with Herbs: Fluffy couscous tossed with fresh herbs makes for an aromatic side that complements the main dish.

Common Mistakes to Avoid

• Avoid overcooking the chicken: Overcooked chicken can become dry. Use a meat thermometer to check for doneness at 75°C (165°F).
• Don’t skip the seasoning: Insufficient seasoning can lead to bland flavors. Always season your chicken and veggies well before cooking.
• Forgetting to prep your ingredients: Cutting and measuring everything beforehand makes the cooking process smoother. Take a few minutes to prep before starting.
• Ignoring resting time: Letting cooked chicken rest for a few minutes allows juices to redistribute, keeping it moist. Don’t skip this step!
• Using non-ideal storage containers: Storing in non-airtight containers can reduce freshness. Use glass or BPA-free plastic containers with tight seals.

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Storage & Reheating Instructions

Refrigerator Storage

• Store in airtight containers for up to 4 days.
• Allow the meal prep bowl to cool completely before sealing.

Freezing Honey Mustard Chicken Meal Prep Bowl

• Freeze in individual portions for up to 3 months.
• Use freezer-safe containers or bags for best results.

Reheating Honey Mustard Chicken Meal Prep Bowl

• Oven: Preheat to 180°C (350°F) and bake covered for about 15 minutes until heated through.
• Microwave: Heat on medium power in 1-minute intervals, stirring between until hot.
• Stovetop: Warm on low heat, stirring occasionally until heated thoroughly.

Frequently Asked Questions

Here are some common questions about the Honey Mustard Chicken Meal Prep Bowl.

How can I customize my Honey Mustard Chicken Meal Prep Bowl?

You can add different vegetables like zucchini, broccoli, or green beans. Swap out rice for quinoa or brown rice for added fiber.

Is the Honey Mustard Chicken Meal Prep Bowl healthy?

Yes! This dish is balanced with protein from chicken, fiber from veggies, and carbs from rice. It’s a nutritious option for meal prep.

Can I make this recipe vegetarian?

For a vegetarian version, substitute chicken with tofu or chickpeas and use vegetable broth instead of chicken broth in the sauce.

How do I ensure my Honey Mustard sauce is thick?

Cook the sauce longer after adding it to the chicken until it coats evenly. If it’s too thin, you can add a bit of cornstarch mixed with water.

Can I use different meats for this recipe?

Absolutely! You can substitute chicken with turkey, beef, or lamb depending on your preference.

Final Thoughts

The Honey Mustard Chicken Meal Prep Bowl is not only delicious but also versatile. It’s perfect for busy weeknights or meal prepping ahead of time. Feel free to customize the veggies and grains based on what you have on hand. Give this recipe a try—you won’t regret it!